September 2016: Online Coaching


Warm Up  

Posture and Breath

Send 5 minutes breathing.


The Functional Progression

We have uploaded a few new videos, so if you are feeling confident in functional progression 1-4, then try out five and six today.


FP1 x 10, FP5 x 10

FP2 x 10, FP6 x 10


For Quality

30 Wall Angels, Then 2 Rounds:

10 each, Shoulder Circuit

10 Strict Pull-Ups or Ring Rows

10 Barbell Strict Press




Warm up to a load that you could do 10 reps in a row with beautiful patterns, no more than 50% of your 1RM. We only move loads that we do know we can lift.


9 x 3 Neutral Grip Bench Press every 60 seconds



You have 3 rounds total. Each round is 90s followed by a 90s rest interval. If you need more rest take it. This is a medium-high intensity for three ninety-second work intervals. Please continue to breathe and take breaks as needed. Choose a load for the double kettlebells in which you could do 6-10 reps in a row.


Three, ninety-second rounds of the following:

8 Cal Row or Aidryn

Max Number of Beautiful, Double Kettlebell Clean and Press

-Rest 90s-


Choose a band in which you can do all 50 in a row, or pretty dang close.

3 x 50 Tricep Pull Downs